Vegetable

Tomatillo

Health
ScoreA+

Tomatillo is a low-calorie, nutrient-dense green fruit related to tomatoes, rich in vitamin C and potassium with a unique phytochemical profile that supports metabolic health.

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Why Tomatillo scores 90

Nutrient density31

Protein quality7

Fiber content10

Healthy fats5

Bioactive compounds12

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin C 11%Niacin 9.9%Vitamin B6 7.5%Copper 7.5%Vitamin K 7.1%

Nutrition

per_100g

Calories

Protein

5.8g

Carbs

Fat

1.9g

Fiber

Health benefits

Supports cardiovascular health and blood pressure regulation

strong evidence

High potassium content (268mg/100g) helps maintain sodium-potassium balance and supports vasodilation, while chlorogenic acid reduces oxidative stress in vascular tissue

Enhances antioxidant defense and immune function

moderate evidence

Vitamin C boosts glutathione synthesis and collagen cross-linking; chlorogenic acid and other polyphenols neutralize free radicals and reduce systemic inflammation

Promotes glycemic control and metabolic health

moderate evidence

Low glycemic index, high fiber content slows glucose absorption; chlorogenic acid may improve insulin sensitivity by inhibiting glucose-6-phosphatase

Supports cognitive and liver function via choline and polyphenols

moderate evidence

Choline serves as a precursor for acetylcholine and phosphatidylcholine, supporting neuronal signaling; chlorogenic acid supports hepatic detoxification pathways

Aids gut microbiome health and short-chain fatty acid production

emerging evidence

Dietary fiber and polyphenols are fermented by beneficial bacteria, producing butyrate and other SCFAs that strengthen the intestinal barrier

Pairs well with

·Pair with lime and cilantro because citric acid enhances chlorogenic acid bioavailability and cilantro's phytochemicals create synergistic antioxidant effects
·Combine with avocado because healthy fats increase absorption of fat-soluble micronutrients and enhance polyphenol stability
·Pair with garlic and onion because allicin and quercetin synergize with tomatillo polyphenols for enhanced anti-inflammatory and antimicrobial activity
·Mix with leafy greens (spinach, arugula) because vitamin C in tomatillo enhances non-heme iron absorption from greens
·Combine with fermented foods (sauerkraut, miso) because probiotics optimize polyphenol metabolism and increase short-chain fatty acid production

Practical tips

·Best timing: Tomatillos are low in sugar and high in fiber, making them suitable for any meal; however, inclusion at lunch or dinner with protein and fat optimizes polyphenol absorption and metabolic impact
·Select firm tomatillos with unblemished skin and green color; firm texture indicates optimal phytochemical density before ripening
·Consume raw or lightly cooked to preserve heat-sensitive vitamin C and maximize chlorogenic acid content—extended cooking degrades these compounds
·Store unwashed in refrigerator in a paper bag for up to 2 weeks; moisture promotes mold growth, so avoid plastic bags
·Use the whole fruit including the flesh and skin; polyphenols concentrate in the outer layers rather than seeds
·Prepare fresh salsa or raw preparations at least 2-3 times weekly; the phytochemical profile is most bioactive within hours of preparation